Author Topic: IroNat (Read 345946 times)

IroNat · « **Reply #1775 on:** November 26, 2023, 10:28:57 AM »

11/26/23

Power clean & press - Didn't have it today, not recovered. Dropped the weight 20lbs and did 51 reps in 11 minutes, sets of 6s to 8s.

IroNat · « **Reply #1776 on:** November 27, 2023, 08:15:03 AM »

11/27/23

Farmers walk - 15 x 40 ft in 20 minutes
Lat pulldown - 3x12
Leg extensions - 3x12
Leg curls - 3x12
Seated calf - 3x8-10
Ab wheel - 10 reps

IroNat · « **Reply #1777 on:** November 29, 2023, 10:02:32 AM »

11/29/23

Fat grip two db clean & press - 87 reps in 20 min (5-10 rep sets)
Lat pulldowns - 3x12
Pinch plates - 3x15sec holds

IroNat · « **Reply #1778 on:** December 01, 2023, 06:04:51 AM »

12/01/23

Farmers walk - 13 x 40 ft in 20 minutes
Leg extensions - 3x12
Leg curls - 3x12
1 leg calf raise - 3x12-15
Ab wheel
Plank

IroNat · « **Reply #1779 on:** December 03, 2023, 08:22:08 AM »

12/03/23

Fat grip two db clean & press - 53 reps in 14 min (5-7 rep sets with target of 50 reps total)
Lat pulldowns - 3x12
Close grip bench press - 3x8-10
Pinch plates - 3x15sec holds
Plank
Ab roller

IroNat · « **Reply #1780 on:** December 05, 2023, 07:15:07 AM »

12/5/23

Power cleans - 45 min of 2 rep sets
Leg extensions - 3x12-15
Leg curls - 3x12
Seated calf raise - 3x8-10
Plank
Db side bends - 3x20

IroNat · « **Reply #1781 on:** December 07, 2023, 06:09:27 AM »

12/7/23

Bench press - 2 rep sets for 45 min
Lat pulldown - 3x12
Db side raises - 3x10-12
Tricep v-bar pushdowns - 3x12-15
Barbell curls - 3x10-15
1 leg calf raises - 3x12-20

wes · « **Reply #1782 on:** December 07, 2023, 08:57:45 AM »

Quote from: IroNat on December 07, 2023, 06:09:27 AM

12/7/23

Bench press - 2 rep sets for 45 min
Lat pulldown - 3x12
Db side raises - 3x10-12
Tricep v-bar pushdowns - 3x12-15
Barbell curls - 3x10-15
1 leg calf raises - 3x12-20

Nice looking workout Nat......those benchres must have been tough !!

IroNat · « **Reply #1783 on:** December 08, 2023, 06:25:21 AM »

Quote from: wes on December 07, 2023, 08:57:45 AM

Nice looking workout Nat......those benchres must have been tough !!

Nah, took my time with no rush. Used good form.

My back was really sore from doing the power cleans the other day though.

IroNat · « **Reply #1784 on:** December 09, 2023, 07:39:45 AM »

12/09/23

Fat grip two db clean & press - 45 min of 2 rep sets (clean once and press twice)
Leg extensions - 3x15
Leg curls- 3x10-12
Seated calf - 3x8-12
Barbell shrugs - 3x5
Bent over v-bar tricep extensions superset Barbell curls - 3x10-15
Plank - 1 min
Pinch plates - 3x15sec holds

IroNat · « **Reply #1785 on:** December 11, 2023, 07:16:51 AM »

12/11/23

Bench press - 45 min of 2 rep sets
Lat pulldowns - 6x10-12
Leg extensions - 3x8-10
Leg curls- 3x10-12
1 leg calf - 1 set max reps
Plank - 1 min
Pinch plates - 3x15sec holds

IroNat · « **Reply #1786 on:** December 13, 2023, 07:24:39 AM »

12/13/23

Fat grip two db clean & press - 45 min of 2 rep sets (clean once and press twice)
Leg extensions - 3x8
Leg curls- 3x8
Seated calf - 3x8-12
Lat pulldown - 3x8
Bent over v-bar tricep extensions superset Drag curls - 3x8
Plank - 1 min
Pinch plates - 3x15sec holds

IroNat · « **Reply #1787 on:** December 15, 2023, 10:09:16 AM »

12/15/23

Bench press - 2 rep sets
Leg extensions - 12-15 rep sets
Leg curls - 12 rep sets
Db shrugs - 10-15 rep sets
1 leg calf raises - 12-15 rep sets
Plate pinch - 3x15sec
Plank - 1 min

oldtimer1 · « **Reply #1788 on:** December 15, 2023, 05:24:26 PM »

Basic training is the best. Keep up the good work.

IroNat · « **Reply #1789 on:** December 18, 2023, 10:43:57 AM »

12/18/23

Fat grip two db clean & press - 5x2 (clean from floor once and press twice)
Lat pulldown - 3x10-15
Barbell shrugs - 3x10-15
Db shrugs - 6x12-15
Upright rows - 3x10-12
Rear db raises - 3x10-12
V-bar tricep cable pushdowns - 3-15
superset
Barbell curls - 3x10
Plank - 1 min

IroNat · « **Reply #1790 on:** December 19, 2023, 12:27:30 PM »

12/19/23

Leg extensions - 3x12-15
Barbell squat - 3x10
Leg curls - 3x12
1 leg calf raise - 3x12-15
Seated calf raise - 3x8-10
Plank - 70 sec

IroNat · « **Reply #1791 on:** December 21, 2023, 07:45:16 AM »

12/21/23

Bench press - 5x2 and 1x10
superset
Pendlay rows - 5x2 and 1x5

Bb shrugs front - 6x12-15
Bb shrugs behind back - 3x10-12

Bent over v-bar tricep extensions - 3x10-15
superset
Incline db curls - 3x8-10

Plate pinch - 3x15 sec
Plank - 70 sec

IroNat · « **Reply #1792 on:** December 22, 2023, 07:03:48 AM »

12/22/23

Leg extensions - 6x12-15
Barbell squat - 3x10
Leg curls - 3x12
1 leg calf raise - 3x12-15
Seated calf raise - 3x8-10
Plank - 80 sec

I don't have a standing calf machine.

IroNat · « **Reply #1793 on:** December 25, 2023, 06:07:51 AM »

12/25/23

Fat grip two db clean & press - 5x2 (clean from floor once and press twice) then less weight 1x8
Straight arm lat pulldown - 6x8-10
Barbell shrugs front - 3x10-15
Barbell shrugs rear - 3x8-10
Rear db raises - 3x10-12
V-bar tricep cable pushdowns - 3x12
superset
Incline db curls - 3x8-10
Plank - 80 sec

IroNat · « **Reply #1794 on:** December 26, 2023, 12:47:59 PM »

12/26/23

Leg extensions - 3x12-15
Barbell squat - 3x10
Leg curls - 3x8-12
Straight arm lat pulldown - 5x10-15
Db pullovers - 3x15
1 leg calf raise - 3x12-15
Plate pinch - 2x15 seconds

IroNat · « **Reply #1795 on:** December 28, 2023, 06:57:19 AM »

12/28/23

Bench press - 10,8,5,5,4,3 reps
superset
Straight arm lat pulldowns - sets of 8-12

Close grip lat pulldowns - 3x10-15
Barbell rows - 3x5
Bb shrugs front - 3x8-12
Bb shrugs behind back - 3x8-10
Rear db lateral raises - 3x8-10

Bent over v-bar cable tricep extensions - 3x12-20
superset
Incline db curls - 3x8-10

Plank - 80 sec
Stomach vacuums - 5x15sec

IroNat · « **Reply #1796 on:** December 29, 2023, 06:13:21 AM »

12/29/23

Leg extensions - 5x10-15
Barbell squat - 3x10
Leg curls - 3x8-12
Straight arm lat pulldown - 4x10-15
Db pullovers - 3x10-15
1 leg calf raise - 3x12-15
Seated calf - 3x10-12
Plank - 80 seconds

IroNat · « **Reply #1797 on:** January 01, 2024, 10:15:28 AM »

1/1/24

Fat grip two db clean & press - pyramid weight reps 10 down to 5
superset
Straight arm lat pulldown - pyramid weight reps 12 down to 8

Seated barbell press - pyramid weight reps 10 down to 5
superset
Close grip lat pulldown - pyramid weight reps 12 down to 8

Barbell shrugs front - 3x8-10
Barbell shrugs rear - 3x10-12

Rear db raises - 3x10-12

V-bar bentover cable tricep extensions - 3-12-15
superset
Incline db curls - 3x8-10

Plate pinch - 3x15seconds
Plank - 80 seconds

IroNat · « **Reply #1798 on:** January 02, 2024, 07:26:25 AM »

1/2/24

Leg extensions - 5x20
Barbell squat - 2x10
Leg curls - 3x8-10
1 leg calf raise - 3x12-15
Seated calf - 3x8-12

IroNat · « **Reply #1799 on:** January 04, 2024, 11:34:49 AM »

1/4/24

Bench press - 10,8,5,5,5 reps
Straight arm lat pulldowns - sets of 8-12
Close grip lat pulldowns - 3x10-15
Bb shrugs front - 3x8-12
Bb shrugs behind back - 3x8-10
Rear db lateral raises - 3x8-10
V-bar cable tricep pushdowns - 3x8-15
superset
Incline db curls - 3x8-10
Plank - 80 sec